30 Aug

AM (845a)
A. Back Squat @ 30X1, 3-4 x 4 sets, 240 sec
*275x4/295x4/320x4/335x4
B. Muscle-ups, 1 weighted rep x 5 sets, 90 sec - add db b/t legs

*15#/20#/25# (-1)/25#/25#
C. Muscle-up, as many sets of 3 unbroken as possible in 5 minutes

* 6 Sets
D. AMRAP in 5 min:
3 Dip + 45lb DB
3 Chin-up + 45lb DB

* 7 + 3 Pullups

PM (3p)
5 x Run 30 sec on flat @ near 100% (i.e. really tough), rest 5 min
+
Walk/mobility - 15 mins
+
5 x Run 30 sec on flat @ near 100% (i.e. really tough), rest 5 min

*Distance Covered: 200m/200m/200m/200m/200m/195m/195m/190m/190m/185m

Training Video

http://vimeo.com/28367529